by Larris H. | May 15, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Rounds :45/:15 Row KB Goblet Squat Candlestick Roll GYMNASTICS SKILL DEVELOPMENT 10-25 minutes Spend 15 minutes working on muscle ups and pull ups METABOLIC CONDITIONING 25-40 minutes Buck Furpess (Time) 100 Front...
by Larris H. | May 12, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-12 minutes 4 Rounds 1 Minute Work 30 seconds transition Row Double Unders GYMNASTICS SKILL DEVELOPMENT 10-25 minutes Weighted Pull-ups (5-5-5-5-5-5) Weighted DIps (5-5-5-5-5-5) METABOLIC CONDITIONING 25-50 minutes Metcon (Time)...
by Larris H. | May 11, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 5 Rounds :20/ :10 Superman Hold Ball Slam (30/20) Wall Hollow Hold Burpee METABOLIC CONDITIONING 10-30 minutes For Time 800 meter run 10 Dumbbell Thrusters (35/25)400 meter run 8 Dumbbell Thrusters (35/25) 200 meter...
by Larris H. | May 10, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 3 Rounds 45 sec work/15 sec rest Candlestick Roll Double Unders Dead Hang Hold GYMNASTICS SKILL DEVELOPMENT 10-25 minutes * 15 minutes muscle up or pull up practice METABOLIC CONDITIONING 25-40 minutes 12 Minutes...
by Larris H. | May 9, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 10 Minutes Run 200 Jumping Squats: 10 Push Ups: 10 KBS: 10 (53/35) GYMNASTICS STRENGTH DEVELOPMENT 10-25 minutes Weighted Pull-ups (5-5-5-5-5-5) Weighted DIps (5-5-5-5-5-5) METABOLIC CONDITIONING 25-55 minutes Every...
by Larris H. | May 8, 2016
GENERAL PHYSICAL PREPARATION WARM UP 0-10 minutes 5 Minute AMRAP 12 Air Squats 9 Push-ups 6 Toes To Bars GYMNASTICS SKILL DEVELOPMENT 10-25 minutes Spend 15 minutes working on muscle ups or pull ups METABOLIC CONDITIONING 25-40 minutes Grace (Time) For Time: 30 Clean...
